Swim training Sunday 12 May

Just like when you look at the sky and see dark clouds and know it is going to rain, so when then is only half a session on the board you know it's going to be tough. And so it was.

Key
FC=Front Crawl   KK=Kick (no float)   BS=Breast Stroke   CU=Catch-up   CF=Clenched fists   SA=Single arms   LA=Left arm   RA=Right arm   SP=Sprint   CR=Cruise pace   RP=Race Pace   EP=Easy pace   TT=Time trial   AO=Arms only with pull buoy

Warm-up
500m 2x(50FC/50KK/50SW/50AO/50FC)
Total 500m

Main set
Lane 1+2 5x200m 20s rest total 1000m
Lane 3     4x200m 20s rest total 800m
Lane 4     3x200m 20s rest total 600m
50m FC easy
100m sprint
Lanes 1,2 and 3 20x50m RP total 1000m 5s rest
Lane 4 18x50m RP total 900m 5s rest
Totals Lanes 1+2 2150m, Lane 3 1950m, Lane 4 1750m

Cool down
50m
Total 50m

Session total Lanes 1+2 2700m, Lane 3 2500m, Lane 4 2200m

Swim Training Tuesday 7 May

 For those not off the blocks bright and early, here is today's session. For convenience, here is the key which we will use from now on.

FC=Front Crawl   KK=Kick (no float)   BS=No, not B*** S*** but Breast Stroke   CU=Catch-up   CF=Clenched fists   SA=Single arms   LA=Left arm   RA=Right arm   SP=Sprint   CR=Cruise pace   RP=Race Pace   EP=Easy pace   TT=Time trial

Warm-up
100m (25FC/25KK/25BS/25SP)
Total 100m

Drills
200m (150CU/50FC)
200m (150CF/50FC)
200m (50LA/50RA/50FC/50SP)
Total 600m

Main set
400m (100CR/100RP/100SP/100CR)
400m (100RP/200SP/100RP)
400m (300RP/100SP)
400m (400TT)
50m SP
Total 1650m

Cool Down
50m
Total 50m

TOTAL session 2400m

Swim training Sunday 5 May

Here is Sunday's session in all its gory detail.


Warm-up
400m (100m swim, 100m kick (no boards), 100m drill ~ RA/swim/LA/swim, 100m swim)
Total 400m

Main set
50m x4 (25m race pace/25m cruising) 10 sec rest between
100m swim
100m x4 (25m race pace/75m cruising) 15 sec rest between
100m easy pace swim
200m  x3 (50m race ace/150m cruising) 30 sec rest between
50m x4 (kick 25m race pace/25m cruising) 10 sec rest between
Treading water exercise
50m x2 (25m sprint/25m recovery)
Total 1700m

Cool down
50m swim
Total 50m

Session total 2150m